Volleyballexercises for technique attack / smash / spike / hitting
Last update: january 2026
Goal of the exercise:
- Quickly handle two balls being saved.
- Play 2 balls in quick succession and then move 1 position.
Explanation of the exercise:
- Passer learns to pass diagonally backwards a deep ball and immediately afterwards a short ball (this is how the passer learns to make large angles).
- Playmaker must look for the next ball immediately after the first set-up.
- Attacker, after landing, must go backwards as quickly as possible to make another attack.
- Trainer can indicate where the balls should be hit, determine the pace of set-ups or that passer should do attack coverage immediately after first pass to then pass the second ball.
- Divide group into triplets.
- Form of play is 2 against 2 on a half court.
- Goal: move and communicate in backfield.
- Do not want to score, but keep the ball in play, play "on" the person and make long rallies.
- Hit the 3rd ball as much as possible. Play overhand to keep the rally going.
- Starting position:
- 2 players in the court, 1 on the back line "waiting room" on both sides.
- Ball is brought in from 2-3 meters with toss and attacking stroke=> back 5-7 meter position.
- Passer becomes attacker. so after pass immediately to 3 meters and then attack.
- After attack immediately out and to waiting room.
- Non-passer goes forward immediately and becomes Setter then back to 5-7m position.
- "Waiting room" supplies new passer.
- Groups of 3 people of approximately equal height.
- The thrower pays attention to the correct steps:
- Short, Long, Connect, Take arms with jump.
- Attacker asks for higher/lower ball to get the timing right.
- Defender determines start of exercise.
Setting:
- One ball per 3-team.
- 2 Blockers face each other at the net.
- Setter next to 1 of the blockers.
Rotation:
- Defender determines start, countdown = 3-2-1 block => try => hands touch each other above the net.
- Defender => shuffle backwards to about 5-6 meter position -speed !
- Attacker => fast to the 3 meters ready for attack.
- Throw up => almost straight up on indication of height attacker.
- Attacker => straight up calm stroke.
- Defender => Pass up and catch.
- Thrower to other side of the net.
- Same principle but mirrored.
- 5x attack per person so 10x toss up.
- Mutual exchange, 3x total, everyone is the thrower once.
Practice attack run a few times with a few runs beforehand.
Attention => short long short, slant run, take your arms into the jump, try to get as high as possible.
Then do this exercise in pairs:
Attention => short long short, slant run, take your arms into the jump, try to get as high as possible.
Then do this exercise in pairs:
- 1 person throws up
- 1 person does attack pass with timing => catch as high as possible with 2 hands.
- Thrower pay attention to correct steps: Short, Long, Connect, take arms with jump.
- Catcher asks for higher / lower ball so timing is right.
1) First phase: Run-up from about 3 meter line => 5x good jump timing, then change
2) Second phase: Start with fake-block, fast backwards, around the pawn => Throw-up => 5x good jump timing then change.
2) Second phase: Start with fake-block, fast backwards, around the pawn => Throw-up => 5x good jump timing then change.
- Everyone has a ball.
- You throw the ball up in front of yourself as high as possible with 1 hand.
- Then you hit the ball over the net.
- Pay attention to your technique: arm outstretched, pick up the ball at the highest point, keep stepping with your foot.
- Throw the ball lower and lower until it is nice for you to hit.
- Now throw the ball up again as high as possible with one hand but slightly forward, so that you can hit the ball from a jump.
- Again you are going to throw lower and lower but you keep making sure you can jump.
- Trainers throw high to the aerial and you have to attack it with a jump!
NOTE: the ball must always be played in 3s
- Serve --> defense/pass and 3-meter attack --> play out rally
With odd number of players:
- leave the SV on 1 side --> after x number of balls the SV moves to the other side
OR - Player in the waiting room, side of the field, and after each attack the most right player goes out.
- One moves up and the reserve player comes in from the left.
Which team has 10 points first.
TR on 1 side with ball box.
1 SV which changes regularly.
1 fixed passer which changes regularly -if libero present, this passer will continue to pass-.
The rest will attack 52/C and MID
With more players:
1 SV which changes regularly.
1 fixed passer which changes regularly -if libero present, this passer will continue to pass-.
The rest will attack 52/C and MID
With more players:
- Multiple defenders.
- Blocking
- Instead of TR a player can pass the ball.
- On the side of the TR/ player setting up the ball put an extra player who puts the attacked ball in ball box and then goes to defend.
Rotation:
Defending - attacking - catching ball in ball box - defending.
Defending - attacking - catching ball in ball box - defending.
Groups of 4 players.
- Exercise 1.
- Player A at pos IV, does 4 pass run-up to net, then comes backwards.
- Player B throws easy ball to player A, who plays OH back to player B.
- Player B does setup and player A does 4 pass run-up and catches the ball overhead with arms extended.
- Exercise 2.
- Player A and D in position IV, does 4 pass run-up to net and then comes backwards.
- Player C throws ball into the backfield, player A tries to play it back.
- Player B throws easy ball to player A, who plays OH back to player B.
- Player B does setup and player A does 4 pass run-up and catches the ball overhead with outstretched arms.
- Passing through Player A becomes C => B => D => A
- Exercise 3
- Same as exercise 2 but player C does attack to player A.
- Same as exercise 2 but player C does attack to player A.
- Exercise 4
- Player A and D in position IV, player A does 4 passes approaching the net and then comes backwards.
- Player B passer, starts from position I.
- Player C other side of field, player D also has a ball.
- Player A executes dry attack.
- Player C throws easy high ball over to player A.
- Player A plays OH to Passeur, (if ball cannot be set, then player D throws high ball to player B), D retrieves ball.
- Player B, plays OH back to player A, who plays ball back to player B
- Player B, passes to player A, who runs and attacks to position 1 where player C is standing. Player C defends ball for himself and catches off.
- A and D always switch places
- C and B exchange remain standing
- After 10 x C and B swap with A and D. Then again and again so that everyone has given pass.
- 3 blockers ; 1 outside and 2 middle.
- 1 SV.
- Rest attacks.
Exercise
- TR plays the ball in to the libero.
- Libero pass --> SV -libero stays standing--> With more players, the guard can come in, 6.
- Player 3 attacks --> player 1 and 2 are low in attack coverage.
- Attacker becomes defender and defender becomes attacker.
Blockers
Outside people set the block and the middle connects, the other outside becomes free net player in defense.
Rotation
Outside people set the block and the middle connects, the other outside becomes free net player in defense.
Rotation
- Everyone stays in their own position --> TR decides when we switch SV and attackers --> CAUTION the centers keep blocking !!!
- With more players we can rotate through: 1 or 2 --> attacker --> waiting room, 6, comes in for defense.
- Attacker becomes waiting room blocker - behind 5.
- Blocker 3 --> gets the ball --> into ball carrier.
NOTE: maybe an extra man in the waiting room defense, then remove 1 blocker -4 or 5-.
- Trainer serves on 2 passers: passer/runner and libero.
- Player is ahead and has a choice of attackers at 1, 3 and 4.
- Opposite these are 3 blockers.
- Player at position 4 "blocks" on the playmaker and blocks supportively on the middle.
- If the attack goes to position 1, the blockers in position 3 and 4 jointly move outside.
- The service may be followed by a rally ball and over time a match can be played between attackers and blockers.
- Same as 1. only now the playmaker is behind.
- Blockers face the attacker 1 on 1.
- Player in position 4 therefore does not block along the middle.
- Trainer serves on 2 passers: passer/runner and libero.
- Player is ahead and has a choice of attackers at 1, 3 and 4.
- Opposite these are 3 blockers.
- Player at position 4 "blocks" on the playmaker and blocks supportively on the middle.
- If the attack goes to position 1, the blockers in position 3 and 4 jointly move outside.
- The service may be followed by a rally ball and over time a match can be played between attackers and blockers.
- Same as 1. only now the playmaker is behind.
- Blockers face the attacker 1 on 1.
- Player in position 4 therefore does not block along the middle.
This drill can be played in warm-up by allowing only throwing and OH.
Can work with 1 attempt pass-through system or with certain amount of time.
Can work with 1 attempt pass-through system or with certain amount of time.
- Duos throw the ball into the net, other player defends.
Variation: - Stroke into the net
- Stroke on the ground then into the net
- Pair with OH BH AAV to a certain goal such as a (bicycle tire)
- With points system - 2 players each at the starting potty with 1 ball. Play the ball to each other.
Variation:
- Players each stay on 1 side: with rhythm: BH BH - OH -OH -BH BH ....
Players play in a Z by means of an intermediate button, the 1st player takes the place of the 2nd. - Idem 1 but ball is thrown into the Tchouk. Player 2 defends.
- Game with only BH and OH in the tchouk, point when the defender cannot defend it is a point. Max 2 contacts per player.
Variation: definitely work with a playing field
- If point by attack/strike = 2 points, if OH/BH = 1 point.
Setup:
- 2 trajectories
- Net at low height
1. exercise 1
- Player 1 jumping over bench hands on bench.
- To mat, sit low, big step, attack move.
2. Same as exercise 1 but afterwards, to hang ball, across mat same exercise hit ball.
Pay attention to stroke !!!
Pay attention to stroke !!!
3. Roll tennis ball over bench, stay low, pass tennis ball behind back, at big step across mat, throw ball over net with hijacking motion, to ground, person on other side of net catches ball and joins row.
Turn over 2 persons other side of the net.
4. Same as exercise 4, without tennis ball, but still hop over bench, but with person who throws up ball, run up and hit. Turn over, attacker becomes thrower, thrower becomes ball collector, ball collector connects.
5. Bench away and mat away.
Turn over 2 persons other side of the net.
4. Same as exercise 4, without tennis ball, but still hop over bench, but with person who throws up ball, run up and hit. Turn over, attacker becomes thrower, thrower becomes ball collector, ball collector connects.
5. Bench away and mat away.
- B throws ball to A with bots/ without bots.
- A does reception, B catches ball, A runs to home position attack.
- B throws ball high arc to IV, A attacks.
- C retrieves ball and puts it in bin, joining the line at the other end of the field. Alternation A=>B=>C=>
6. Same as exercise 5 but B does CT and key.
7.
- E hits ball over net, after action smashes against attack ball with run up mat.
- A does catch/throw OH to B.
- B does CT/.Key, A goes to home, and runs correctly and attacks.
- C catches ball.
- A=> B => C => E => other row.
8. Same exercise as 7 but;
- C defends ball.
- E does CT/ Key and C attacks.
On the 'team-side' there are 5 players: Sv., center, libero, passer/runner and diagonal.
On the other side there are two trios. One trio is going to block and one trio is going to serve and defend.
The service pass is provided by the libero and passer/runner. Sv. comes from position 1 and has a choice of three attackers; pos. 2, 3 and 4.
After the service follows a rally ball, in which the Sv. remains standing.
Then again, but now the Sv. starts as a front player, making the choice pos. 1, 3 and 4.
If the diagonal is a front player, all blockers stand 1 to 1. If the diagonal is behind, then supportive blocking is done on pos. 3.
This also requires the defense to be adjusted. After 4 balls, the trios change front and back.
After some time other players on the other side.
On the other side there are two trios. One trio is going to block and one trio is going to serve and defend.
The service pass is provided by the libero and passer/runner. Sv. comes from position 1 and has a choice of three attackers; pos. 2, 3 and 4.
After the service follows a rally ball, in which the Sv. remains standing.
Then again, but now the Sv. starts as a front player, making the choice pos. 1, 3 and 4.
If the diagonal is a front player, all blockers stand 1 to 1. If the diagonal is behind, then supportive blocking is done on pos. 3.
This also requires the defense to be adjusted. After 4 balls, the trios change front and back.
After some time other players on the other side.
Organization:
- Per 4 players 1 x tennis ball over the net.
- Players stand 3m apart.
- Net at throwing height.
- Marker discs.
1. A throws TB over the net, runs over and connects.
2. A does run up; 2 passes and throws ball over at the net.
3.
3.
- A has TB & C has TB.
- A throws over and runs to pos IV.
- B catches TB from A and throws it back to A with wrist strike.
- A catches TB and does attack run 2 paces and throws ball with wrist strike to B.
- A connects back behind his row on his side C does exercise.
Point of attention : arm high, + wrist movement 10 xLet go
with arm extended in front of shoulder.
4. Same as 2 but on pos II.
5. Approach 3 steps
with arm extended in front of shoulder.
4. Same as 2 but on pos II.
5. Approach 3 steps
- Step up swing of arms small -slow-
- Large backward arm swing -fast-
- Small catch up and jump -fast-
- Organization:
- A and C with 1 TB over the net.
- A to starting position 3m B to net, B has TB.
- A does dry 3 step run up to the net, B shuffles backwards.
- B does dry 3 step run up to the net and throws down the TB with pulse, A shuffles backwards and catches ball.
- B goes to the net.
- Dry practice
- In pairs over net with TB , 3 steps and throw ball over with wrist movement 10 x
5b. Same exercise as 3, but B throws ball up, makes run, catches ball with stretched arm and throws over.
6. Exercise 3 now with 3 passes of run up.
7. Exercise 3 with extensions:
6. Exercise 3 now with 3 passes of run up.
7. Exercise 3 with extensions:
- A does 3 passes of approach and throws over.
- B does 3 passes of approach and throws over.
8. Extension exercise 3:
- A does 3 step run and throws ball over with wrist motion and runs to home IV.
- B catches ball, makes 3 step run and throws TB to A, meanwhile C walks to net, B walks to home.
- A throws TB to C , C throws TB to A, who runs up estimating the ball with 3 passes, and throws ball over.
- C taps cone after pass and moves into starting position A, A connects behind C.
- A throws TB to D and exercise restarts from D.
9.
- A can choose which way home II or home IV, C turns right in depending on angle.
- B can also choose either pos I or pos IV.
10. Everyone with light ball on the wall.
- Practice wrist strike.
- Hand position & pulse.
- No arm movement.
- Arm stays high, strike with hooded open hand.
- 3 minutes practice.
11. Arms high, hand outward other arm stays high.
3 min practice
12. Arms sideways, raise at the same time 1 arm in front 1 in back,
3 min practice
12. Arms sideways, raise at the same time 1 arm in front 1 in back,
- Throw ball with spin.
- Load and then release when ball is there.
- 3 blockers
- 1 SV
- The rest attacks
- 1 SV
- The rest attacks
- TR plays the ball in
- 1 and or 2 pass --> SV passer becomes attacker and guard room comes in 6
ROTATION1
or 2 --> attacker --> guard 6 comes in for defense.
Attacker becomes waiting room blocker behind 5.
Blocker 3 --> retrieves the ball --> into ball carrier.
NOTE: maybe an extra player in the waiting room defense, then remove 1 blocker 4 or 5.
From position 1 is served on 2 passers, including libero.
Sv. has choice of pos. 3 and 4 middle/outside. On both positions double blocking. At the center pos. 4 + 3 and outside pos. 2 + 3.
In addition, the defense is set diagonally.
At center attack, position 1 is shielded, position 5 sits shorter and position 6 defends the deep ball.
Play out rally.
Goal for the offense to score, goal for the defense to defend everything.
Sv. has choice of pos. 3 and 4 middle/outside. On both positions double blocking. At the center pos. 4 + 3 and outside pos. 2 + 3.
In addition, the defense is set diagonally.
At center attack, position 1 is shielded, position 5 sits shorter and position 6 defends the deep ball.
Play out rally.
Goal for the offense to score, goal for the defense to defend everything.
Organization:
- Field A passer on p6, Sv on p2 and attacker on p4 at the net
- Field B defender on p5, thrower/server on p1 and block on p2
Execution:
- Technical service on passer.
- Pass to SV and attack on p4
- Both SV and passer give attack coverage
- If block, defend and attack again
- If defending, pass to passer and attack again
- If scoring, switch.
- Maximum 3 attacks
- 3 defenders (+1 waiting room) on 1 side of the field the rest on the other side all with ball (servers)+ ball ball
- Servers serve the ball, the defenders must pass it to the TR (position 2/3)
- Change players regularly!
- Point count:
- Good serve and bad pass is 1 point, but wrong serve is deduction of one point --> servers
- Good pass is 1 point, but wrong pass is deduction of one point --> defenders
- Who is first to reach the 7 points
- TR rolls the ball to the servers